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Healthy Greek Chicken Meal Prep Bowls Easy High Protein Energy Recipe

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A flavorful and convenient Greek chicken meal prep bowl featuring juicy marinated chicken, crisp veggies, and creamy tzatziki sauce, perfect for a high-protein, energy-boosting meal prep.

Ingredients

Scale
  • 2 lbs boneless, skinless chicken breasts or thighs
  • 3 tablespoons fresh lemon juice
  • 3 cloves garlic, minced
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon dried oregano or 2 tablespoons fresh, chopped
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • ½ teaspoon smoked paprika (optional)
  • 1 cup plain Greek yogurt (full-fat)
  • ½ cucumber, finely grated and drained
  • 1 tablespoon fresh dill or mint, chopped
  • 1 tablespoon fresh lemon juice
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • 2 cups cooked quinoa or brown rice
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • ½ red onion, thinly sliced
  • ½ cup kalamata olives, pitted and halved
  • ¼ cup crumbled feta cheese (optional)
  • Fresh parsley or mint for garnish

Instructions

  1. In a large bowl, combine lemon juice, minced garlic, olive oil, oregano, salt, pepper, and smoked paprika. Add the chicken pieces and toss to coat evenly. Cover and refrigerate for at least 30 minutes, ideally 1-2 hours.
  2. Rinse 1 cup quinoa under cold water. Combine with 2 cups water in a saucepan and bring to a boil. Reduce heat, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork and set aside to cool. (Brown rice can be substituted; it takes about 40 minutes.)
  3. Grate the half cucumber, then press with hands or a clean towel to remove excess moisture. In a bowl, mix Greek yogurt, grated cucumber, minced garlic, lemon juice, and chopped dill or mint. Season with salt and pepper to taste. Chill until ready to serve.
  4. Preheat oven to 425°F (220°C). Arrange marinated chicken on a baking sheet lined with parchment paper. Bake for 20-25 minutes, flipping halfway through, until chicken reaches an internal temperature of 165°F (74°C) and is golden. Alternatively, grill over medium heat for 6-7 minutes per side.
  5. While chicken cooks, slice cherry tomatoes, dice cucumber, thinly slice red onion, and halve kalamata olives. Set aside.
  6. Divide cooked quinoa or rice evenly into 4 meal prep containers or bowls. Top with sliced chicken, veggies, olives, and sprinkle feta cheese. Add a dollop of tzatziki on the side and garnish with fresh parsley or mint.
  7. Cover and refrigerate meal prep bowls for up to 4 days. Enjoy cold or reheat gently in the microwave before eating.

Notes

Marinate chicken for 1-2 hours for best flavor and to prevent garlic burning. Drain grated cucumber well to avoid watery tzatziki. Flip chicken halfway during baking for even cooking. Use a meat thermometer to avoid overcooking. Keep sauce separate if prepping for multiple days to maintain freshness. Quinoa rinsed before cooking removes bitterness. Multitask by prepping veggies and cooking grains while chicken marinates.

Nutrition

Keywords: Greek chicken, meal prep bowls, high protein, healthy chicken recipe, tzatziki sauce, quinoa bowls, easy meal prep, healthy dinner

Find it online: https://elvafood.com/healthy-greek-chicken-meal-prep-bowls-easy-high-protein-energy-recipe/